Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	9.74% 7.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.57% 3.3g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	135% 1216μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	9.75% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tomato Sauce with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Tomato Sauce with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 27.9 times more Vitamin A and 3.5 times more Vitamin K than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin C and 2 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Sauce with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Tomato Sauce with Salt:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Calcium, 4 times more Manganese and 1.3 times more Zinc than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.8 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 2 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Sauce with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Sauce with Salt contain 1.4 times more Sugars and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tomato Sauce with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.